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IN THIS MONTH'S ISSUE

• Vibrating Bones?



• Upcoming Public Talks



• Reader Questions and Answers
• 10 to 15 repetitions?
• One day a week of strength training?



• From the Mailbox - Success Stories
  
  
• Recipe - Farmstand Tomato Salad

VIBRATING BONES

Scientists at State University of New York at Stony Brook have recently reported that the bone density of sheep could be improved by standing on a vibrating platform. These new findings, published in the journal Nature, showed that sheep that stood on a rapidly vibrating platform for 20 minutes a day, five days per week for one year had improved bone density over those sheep that did not stand on the vibrating platform. Interestingly, the vibration was barely perceptible. The scientists are now testing the vibrating platform on humans.

This is a fascinating study because we have known for years that bone will adapt to forces - this is the way strength training, vertical jumping and other high impact exercises stimulate bone. We just didn’t know how low the force could be to promote bone growth. This is an important study because it may lead the way to non-pharmacological approaches to treating osteoporosis. Or better yet, helping us to prevent the disease in the first place.

While this technology is several years away from being able to be used at home or the doctor’s office, it does show us that new technologies are being pursued to help prevent, treat and beat osteoporosis in years to come!

More power to you,
Miriam E. Nelson

UPCOMING SPEAKING ENGAGEMENTS OPEN TO THE PUBLIC

I am doing a few talks and book signings this fall that are open to the public. I hope to see some of you at these events.

Concord Book Shop
Thursday September 13th, 2001, 7:30pm
(reading and book signing)
Location: 65 Main Street; Concord, MA
Phone: 978-369-2405
Fee: free

Penobscot Bay Medical Center Talk
Thursday October 4, 2001, 7pm
Location of talk: Camden Hills Regional High School, Strom Auditorium, Route 90, Rockport, ME
Contact Michelle Jura at 207-596-8443
Note: You must register by Sept. 25th
Fee: $10 ($8 for students and seniors)


American Heart Association Talk
Saturday October 27th, 2001, 9am-2:30pm
(book signing and talk)
Location: Providence, RI
To register (and get location and directions):
Contact Glenda Rickabaugh at 401-274-4544
Note: You must register by Oct. 15th
Fee $10

QUESTIONS AND ANSWERS

Be sure to check out the other questions posed to Miriam Nelson, PhD and Rebecca Layne, MS, CSCS on our web site at FAQs.

Q: Our group of 10 to 15 women has been meeting twice a week for over a year now to practice the Strong Women program. This summer we even added water aerobics twice a week. We are great believers in the program with many success stories. Our question for you is the following: We would like to increase our repetitions to 10 and eventually work our way to 15. Most of the group is using hand and leg weights from 10 to 20 pounds. We feel that increasing the reps will better prepare us for the next step in adding additional weights, (as it is difficult to go from a 10 pound hand weight to a 15 pound hand weight) and for the women who are already at the 20 pound maximum, it gives them something new. The leg weights are not a problem, as you can increase weights in one-pound increments to the maximum of 20 pounds. Please advise us.
Thank You, Your Belfast Maine Strong Women

A: Hello to all of you Strong Women in Belfast! Yes, you can start doing 10 repetitions, then even go up to 12; then 15 (but no more) - then you can increase the weight thereafter and drop back to 8 to 10 repetitions. This will allow you to vary the routine and to slowly work up to heavier weights with a smooth transition.

Q: Several readers have asked if it's okay to do the exercises three times a week. And one reader wanted to know if once a week was enough.

A: Guidelines from the American College of Sports Medicine suggest strength training two or three times a week. Be sure to give your muscles at least one day of rest between workouts. We recommend three sessions in Strong Women Stay Slim and Strong Women Strong Bones for several reasons: Extra activity burns calories, which is beneficial for weight loss, and we believe that the three days a week is also best for bones -- at least when you begin. Also, women who are losing weight may lose lean tissue as well as fat, so it's especially important for them to build muscle and bone. Strong Women Stay Young calls for two workouts because my research showed that was effective, and we wanted the program to be practical. However, experts suspect that women who strength train three times a week may get a little more benefit a little more quickly. What about a single workout? Certainly it's better than nothing. However, we believe that you need more of a "dose" of strength training to get the wonderful benefits to muscle, bone and balance.

FROM THE MAILBOX

Here are excerpts from a few of the inspiring letters we've received recently. If you enjoy reading them, check out the collection of reader mail on our web site at Success Stories.

"While being seen at a clinic for an unrelated problem, I was diagnosed with severe osteoporosis. I didn’t believe it, so I had the bone density repeated at another facility, which duplicated the results exactly. By happy coincidence, at the same time I heard a news article on the radio, which reported your study. I conferred with the physical therapists at my local rehab… who were happy to help me devise a personal program in sync with your study. I religiously followed this program of weight lifting and walking. When I discovered your book, Strong Women Stay Young, I was able to continue lifting weights at home, which saved me a trip to the gym several times a week.

I am delighted to report that my latest bone density study showed has improved. Of course, my physician’s assessment in follow up the last 4 years has always been "excellent response to Fosamax", which I am sure is true. However, I am convinced that your exercise program has significantly contributed to my bone density moving from severe osteoporosis to osteopenia. I am not a statistician, but moving two standard deviations below the mean, to 85% of expected peak young adult bone mineral density sounds plenty good to me.

Thank you for your considerable contribution to my health and ability to maintain my lifestyle both now and in the years ahead."

-- Betty

"Thank you for all of the exercises that appear in Prevention Magazine each month. I photocopy them, put them in a binder and take them to the gym where I use them. It is making a tremendous difference in how I feel and how I look - before I was doing exercises on equipment, but I find that the weights you suggest using are much better for developing strength. By the way, I am 63 and have been working out for 10 years. I also thoroughly enjoyed your appearance on Oprah. Please keep developing exercises and promoting strong women!"

-- Catrina

RECIPE OF THE MONTH